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Weight Training, Tone Loss and Strength

Jun 14, 2011 | By Toby Pendergrass
Weight Training, Tone Loss and Strength
Photo Credit Thomas Northcut/Digital Vision/Getty Images

A toned body improves your appearance and enhances the visibility of your muscles. Your body suffers a natural reduction of muscle mass as you age, which also causes tone loss and an increase in fat. Weight training represents the most effective way to prevent the loss of muscle mass and maintain your tone, according to MayoClinic.com. The training also is ideal for enhancing muscle sand bone strength. Recognize the rewards of weight training to know how the exercise can improve your figure and overall health.

Tone Loss and Aging

The loss of muscle mass that occurs with aging robs your body of tone and leads to a flabby, undefined appearance. Your risk for weight gain elevates significantly as you lose muscle, since your body typically replaces the muscle with fat. Weight training with machine weights or free weights such as dumbbells and barbells rewards you with a sculpted physique and stops the loss of muscle mass. People who weight train are more likely to lose weight and stay thin, since muscle burns calories quickly and for an extended period after your workout is over, reports the Merck Manuals Medical Library.

Enhanced Strength

Weight training on a regular basis serves as the primary way to tone your body but also offers a variety of additional benefits. You'll gain both muscle strength and bone strength, since the training subjects your bones to a healthy level of stress. The stress enhances your bone density, which gives you better odds to escape osteoporosis, a disease that weakens bones and causes life-threatening falls. Weight training also improves your balance, attention span and stamina, and lowers the likelihood of diabetes, joint injury, arthritis and depression.

Preserving Your Physique

Dr. Ed Laskowski, fitness specialist for the Mayo Clinic, recommends weight training two or three times weekly as your best way to enhance strength and maintain a toned appearance. While bodybuilders in movies often appear to spend hours lifting, you'll gain the physical benefits of the training with a disciplined 20-minute workout. Start with a weight you can slowly lift about 12 times before your muscles suffer fatigue. A balanced routine features a set of repetitions for each of your major muscle groups, so plan to work your shoulders and arms one day and your lower body at the next workout. Avoid weight training any muscle on consecutive days to limit your injury risk and aim to add more weight once you can perform a set of 15 repetitions with little challenge.

Exercise Considerations

Aerobic exercise complements weight training as a proven method to prevent tone loss caused by the accumulation of excess fat. Racquetball, swimming, walking and bicycling require high levels of energy and burn calories quickly. Aerobic workouts also aid your overall health and boost the function of your lungs, heart and blood vessels. Consider aerobic exercise on three to five days of your week for 20 to 40 minutes. Allow your doctor to review any exercise plan before getting started to ensure your safety.

References

Article reviewed by Shawn Candela Last updated on: Jun 14, 2011

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